How can i increase my vertical?

Question

im 13 yeaars old and 6 foot but i cant even touch rim when some ppl tht i know tht are my height can dunk...

how can i increase my vertical by 6 or 7 inches?

Answer 1

Jumping higher is not about having bulky leg muscles.  It is about technique and how you are transferring inertia.

When you jump you need to transfer any forward motion to upward motion.  Do this by going into it as low as you can.

Running forward, go into the last step with both hands on the ball. lower your body, bend at the waist, drop your hands low.

As you leap (off one leg) bring the free leg up in a motion like you are going to knee someone in the -- you know where.  Bring it up hard.  Do the same with your hands while holding the ball.  THROW them up hard as you push off the ground with your strong leg.  

Use the weight of your free leg, your arms and hands and even the ball to transfer your forward motion to upward motion.  Watch videos of  professional players and observe their timing of this process.

GOOD LUCK.

Answer 2

Another way is to dunk on a lowered rim. Start out at 8 feet, then when you really have the hang of it, move on to 8 and a half feet and so on. Try doing fancy dunks(windmills,360s,pumps). This will do two things. Increase the muscles in you calfs, and get your hands used to dunking.

Answer 3

Try some vertical increase programs that are for basketball. there are some like phi slamma jamma, and air alert.

Answer 4

leg press and Squats

Answer 5

always walk on your toes

keep bodyfat low

sprint hills

jump rope

calf raises

Answer 6

I'll bet the ppl who can dunk at your age are also faster than you.  Vertical, 40 time, and BMI are tightly coupled -- changing one changes the other.

To jump higher, you need to lose weight (no excess baggage); run faster, and work on your fast-twitch muscle.

Plyometrics are the key to jumping higher.  The simplest exercise is jumping from the floor to a good solid chair, and back to the floor.  Next is doing fartleks during your daily 3 mile run to build up your speed (you DO run every day, no?), and finally, ditching most of the carbs from your diet.

There is no magic here; just plain old-fashioned hard work.  There are lots of "plans" for sale on the web and lots of gimmicky toys, but the fundamentals must be applied regardless.

Answer 7

im 13 years old and 5'6 and i can almost get rim.

Answer 8

running is a good way to improve speed yea which will help. But plyometric workouts are what will really boost your vertical. Try them and in some time you will have good results a higher vertical

Answer 9

Running is one of the most important thing to do to increase vertical leap. Jog three miles every other day, do like 10 100 meter sprints every other day, making sure to allow one day of rest in between. Wear ankle weights around the house. Do squats.

Answer 10

Technique is most important no matter how much muscle you have. Don't try ankle weights either. You might jump good in the begging but in the long run they're very harmful!!!